How Hard Can It Be? Year 3

[Veronica]

This year super hard! My first race is May 23, billed as the World's Hardest Half (http://www.auburntriathlon.com/longcourse/longcourseindex.shtml). Here's how my first four weeks of training have gone.

I HATE January. We have had exactly one sunny day the entire month that has coincided with a day off. There have been other sunny days, maybe three or four, but they have been work days. Some days it's actually been raining, which does help with the drought. But a lot of days, too many of them, have been foggy, drizmal, yucky days. I loathe being cold. Pretty much all I want to do on days like that is curl up with a good book, some hot chocolate and a bunch of cookies, but that doesn't really fit in my training plan.

The one sunny day was yesterday and we took advantage of it and rode up Mt Diablo to the Junction. It was a great ride. My average speed was three tenths of a mile faster than last time I rode it, back in December. Thom wanted to see how my power has increased since I've been doing so much work with my trainer. I went a few gears higher than I normally ride and really cranked it for about two tenths of a mile on a section with a six percent grade. It was pretty cool to see how I could just accelerate on something that steep. I went from 4.9 mph (soft pedaling before the hard effort) to 10.1 mph in a blink! I do seem to have lost some of my aerobic fitness and I'm going to be focusing on that more this month. The riding I have been doing in the bicycle trainer for this prep phase has been pretty low key. It's time to take it up a notch. An interesting thing I discovered from riding in the trainer is that I had been riding bowlegged, with my knees canted out an inch or two from my ankles, instead of right over them. We suspect I started riding like that because my calves brush against my water bottle cage and it became habit. Thus, I'll also be thinking about keeping my knees parallel to the top tube as I ride. It feels very different to use more of my quadriceps.

I haven't done as much running as I wanted to this month. But I am pretty happy with what I've done. My runs have all been between three and five and a half miles long and I have not had any knee issues. I'm a little slower than I was back in October, but I'm seeing improvement each time I go out and run. I'm actually starting to think more about technique as I run and I'm better able to recover after a hard hill or a sprint section.

I did swim once this month. I had been thinking I would swim at the local city pool beginning in February, but their open lap time hours just did not fit with my schedule - 5:30 AM or 6:30 PM. I want to swim at 3:30 in the afternoon, so I did a week long trial membership at a new gym. I wanted to be sure I wasn't going to have the sinusitis issues that I was getting at my old gym. The old place had the indoor lap pool connected to the indoor play pool. I think because of all the kids in the play pool, they had to use a ton of chlorine. Plus it was always too hot. They didn't heat the outdoor pool. The new place has two outdoor lap pools, one covered and one not, both are heated. The play pool is a totally separate pool. In addition, if you are not swimming laps, you are not allowed in the lap pools. The trainer plan I'm following calls for three swims a week. I'm cutting that down to one. Without working very hard I'm swimming an average pace of 1:45 per hundred. Ideally I'd like to get that down to less than 1:30. But that's only a five minute difference in my swim time for a 1.2 mile swim. Not a huge deal overall.

I've done a lot of yoga this month, always after every run and occasionally after a trainer session. I use to feel a bit guilty about how much of my training time is devoted to yoga, but the last two triathlon magazines I've read have had articles about how good yoga is for you - not just the stretching but also the mental focus. I'll work on feeling less guilty because it's not a "hard" workout.

I have been pretty focused on my diet this month, cutting out some of the fat and sugar and I've lost two pounds. When Shawna measured my body fat at the start of the month, I was at 20%. I'd like to get that down to 18% before my race in May. The leaner I am, the easier that wicked hard climb on the bike will be. It is just a number though. :)

Veronica

[tprevost]

Wow, you are gonna rock that tri! We should all go up and cheer you on :D Can't wait to read more training reports, they make me want to do more myself! ;)

[colby]

Awesome! Year 3 already ;)

[Veronica]

February was another month with iffy weather. But I still managed to get in some good runs and a few good rides. I did need to back off a bit on the running early in the month as the Tarantula Run injury resurfaced on my very first run in February. I am learning how to manage it. The trick is to run with good form, keeping my ankles and hips in alignment, give myself some time to warm up and to ice after EVERY run or ride. I've also done a lot of yoga this month as the stretching really seems to help. Only one swim, not the four I had planned. Oh well.

My training with Shawna continues to be a lot of fun. She measured me again at the beginning of the month. I had only lost two pounds, but my clothes were starting to hang off me again. Turns out I had lost nearly 2% body fat and I'm down to 18.9%. Woohoo! I also did my first totally unassisted pull up. Very cool. During the last week of February I started going to my training sessions at 5:15 AM instead of at 5 PM. I really like the switch since even if I need to stay at work later then I like, I can still get in a ride or a run before Thom gets home. Plus the time change is coming. I'm really looking forward to the longer daylight hours.

I've got Parent/Teacher conferences next week and those are always a bit draining. I need to remember my mantra - Discipline is remembering what you want.

Veronica

[Jones]

I may have to borrow your mantra, it's perfect.

[tribogota]

515am!!! good grief! and at 2pm, after lunch, how can you keep teaching?
great training! and love the unassisted pull, everyday I see the boys at the pool doing them using the ledge on the door and I tell myself Veronica can do that, can I?

[roadie gal]

You go, V! That tri looks SO hard. Good luck.

[Veronica]

Stupid quotation. It’s on the front of my training log, along with this picture.


http://tandemhearts.com/coppermine/albums/boxing-workout/workout-08.jpg



It’s suppose to inspire me.

I have been reluctant to run since February first. January’s training went really well, but my very first run of February lasted two tenths of a mile and ended in a whimper – and a yoga session. I spent the rest of February and March figuring out how to run without causing all the muscles around my right knee to scream at me. This means really paying attention to my form. I have to keep my knee in line with my hips. I must ice after every ride and run and do my stretching video at least three times a week. Add to that some illness, and a bunch of work meetings and wow my running miles are paltry! My last three runs have been good though, which right now means, nothing hurts.

Spring Break started on Friday and I’ve been enjoying the lounge time. I read the third book in the Tunnels series – a kid book, but 599 pages long. I had my hair done and I’ve nearly finished my current cross stitch project. The weather has been iffy, blustery, some sun, but cold. I want temperatures in the seventies. I HATE being cold. The little voice in my head, the crazy one, started nagging at me on Saturday that I really needed to make this week count and get in some serious workouts. Work has a tendency to get in the way of my workouts. It is a little stressful now with budget cuts and state testing looming around the corner.

That crazy little voice reminded me this morning that the longest run I have done in the last two months was only four miles. That’s less than 1/3 of the amount I need to do May 23, which is only seven weeks away now. Arghh… it was only 50 degrees out, overcast and windy. I really did not want to go for a run. The voices in my head started debating various workout options. Bike video – warm and easy, but not really what I need to do. Treadmill run – warm, but boring and I can never seem to last more than 35 minutes on it. I have mastered the 35 minute run. At this point I picked up my training log to flip to next week to see what I have planned. As I put it down, I see the aforementioned stupid quotation. Fine, I’ll freeze my butt off and go for a long run.

I got in 6.8 knee pain free miles. I was warm in about two minutes. Fifty degrees really isn’t that cold, especially when you put out the heat I do when exercising. A wool jersey and headband really help too. I had planned on doing 7.3 miles, but I was getting a blister and walked the last half mile in my socks. The quotation did exactly what I hoped it would when I put it on my log – inspire me to do what I need to do, when I’m lacking motivation.

[jobob]

Well done, V! :cool:

[GLC1968]

Good job! :)

[Susan Otcenas]

V - That quote, plus your sig line, are two that always make me move when I'm wavering. I have you to thank for that!

Susan

[Blueberry]

Great job, Veronica! Your quotes inspire me too! I just bought a bathing suit and am headed to the pool for the first time in many years tomorrow.

[tribogota]

ok, now you gotta race for the both of us! which means putting in some serious pool time:)

[kacie tri-ing]

Rock on girl! You are doing GREAT!

[Veronica]

This year I thought I would follow a training plan for preparing for a Half Ironman Triathlon. I downloaded the weekly workouts, put them all into a nice pretty notebook...

I am five weeks out from my first race this year and the plan is calling for some seriously long runs mid week. TWO HOUR mid week runs... c'mon how can I possibly do that? It's not going to happen before work. I know myself well enough to know that the most time I can put in pre-work is 90 minutes. That means a two hour run has to happen after work. Teaching is a draining job and your hours are not flexible. Anyone who thinks it's easy and you only work 8:00 - 2:45... stick a cork in it! You never know when a parent is going to show up after school to talk about why Little Edgar isn't doing his homework. You never know what kind of day it's going to be. I deal with 31 direct reports (my students) and they are not stable, mature adults. :) If any of them wake up on the wrong side of the bed... I'm in for a tough day. There are days when I come home and I take a nap until Thom gets home because I so mentally drained and exhausted.

This week the plan called for a 45 minute run on Wednesday and a two hour run on Thursday. I do a lot of thinking while I'm running and on my Wednesday run I had this epiphany. I had it in my head that I couldn't do a two hour run after work. That it really was just a mental thing. I had decided I couldn't do it... therefore I couldn't! I had failed because I hadn't tried. Well, that just wasn't going to happen. I was going to do that two hour run... it would hurt. I would probably end up walking some... but it was going to happen.

Thursday run- 1 hour 55 minutes, 9.26 miles. Not a blistering pace, I walked 1.5 miles of it. But I conquered the mental demon. I CAN do that!

Veronica

[Veronica]

I should have added that's 2.5 miles more than I have run so far this year and amazingly, I am not sore or tight at all today. Yet... :p

Veronica

[Susan Otcenas]

I CAN do that!

Veronica


Yes, you CAN!! Good work, Veronica.

[sfa]

Veronica, I just want you to know that I love reading your blog and following your progress--you're really an inspiration to me!

It surprises me all the time the things I can make myself do when I just don't think of them as optional.

Sarah

[Veronica]

We rode 42 miles of the race course yesterday.

The two transitions are at different locations so we drove from T1 to T2. It's pretty hilly with a section of steep switchbacks. The bike course goes right by the T2 spot so we parked there - a nice park with bathrooms and biked most of the rest of the course. There is a three mile out and bike section that we didn't do.

It's a very hilly, technical course. In 42 miles I showed 4800 feet of climbing. The 12 percent grade that Greg Lomond supposedly walked is NOT the steepest climb. There was one hill where I was doing 2.1 mph. :rolleyes: I wasn't having a great ride - my right thigh was pretty tight for most of the ride and I wasn't eating properly. I haven't put a Bento box on the Cervelo yet - I'm not sure I can...so that's something I need to work out.

I'm pretty sure I'm going to be DFL in this race. :D I'm okay with that. Based on our moving average yesterday, I'm expecting the bike to take between 3:45 and 4:15. The swim will take no more than 40 minutes. The run up to the transition area is pretty gnarly though. We looked at a little bit of the run course yesterday. We're going to do more recon in a couple of weeks. It's 3 loops of 4.4 miles each. I'm figuring an hour a loop. I am such an awful runner. :p Oh well...

So, if I can finish sub 8 hours - that will be awesome.

Veronica

[jesvetmed]

v: I hadn't been on TE in months and just found this post. I smiled when I saw the title... "she's doing it again!". I love reading your posts for motivation. You are doing an amazing job working through some tough-sounding pain. Hang in there and keep up the positive attitude! I KNOW you will do just great and I can't wait to hear about it! Good Luck!
Jes

[Veronica]

25 days until the World's Hardest Half!

I was lying awake last night thinking, "There's just no way I can do this! What was I thinking...Who am I kidding? I can't possibly do this race. There's a time cut off off. I only get 8.5 hours." Gotta love those thoughts when you need to go to sleep so you can get up at 4 AM to go train.

I finally convinced myself that each separate part was really no big deal. Here was my thinking: The swim is the swim. I can cruise through the swim, no need to get worked up about it. I can do the swim in less than 40 minutes. But what if it is cold...

The bike is hard. There's no way around that. 6,000 feet of climbing in 56 miles is hard. But I have ridden harder rides. I can do that. Given my times on my run throughs on the course, 3:45 - 4:15 is a realistic time. Really it is. :D

Naturally it is the run that I am most worried about. I have projected three hours. I know I am not going to be able to run the whole thing. That seems like such a long time... That's when I finally shut up my brain and fell asleep.

Anyway... I decided to go look at my results from last year's Barb's Race. Hey my run time was 2:50 and I know I walked about half of it. Wow!!! I CAN beat the cutoff. It won't be pretty...

Veronica

[Veronica]

Monday I did a brick in the one piece tri suit Thom got me for Christmas. It was very comfortable for both biking and running in, with good support.

I like the one piece suit becuase two pieces always rides up and I always get a burn on my back between the two. It doesn't matter how much sunscreen I use. I think maybe it gets wiped away by my wet suit or something. So I think I'm going to wear the one piece for Auburn in 3 weeks. It is a bit of hassle when you need the restroom. Two zippers, one for the bra, one for the suit. But it's not like I'm racing for a win and every second counts. I think no sunburn outweighs the hassle factor. :D

Veronica

[Veronica]

Took the Cervelo out today for some hill work. We put a Bento box on it and I actually carried food in it today. I didn't eat any of it until I got home since it was only an 85 minute ride. But I wanted to be sure food would actually stay in it. :p I don't know why, but my knees hit it when I stand. I don't have that problem on my Legolas or Rambouillet. I'm just going to suck it up and deal with it.

I thought I would check out how riding without gloves felt too - anything to save a little time in transition. The first time I blew a snot rocket, I remembered why I like to wear gloves. I think I will probably take the time to put them on as I will blow my nose a lot in 56 miles! And yes, I'm always careful, even in a race to make sure it's clear behind me. :eek:

My niece's wedding was this past weekend in Texas. I ran Saturday morning while the rest of my family was getting up - 5 hilly miles, with a heck of a head wind on the way back. It was a good run though.

Veronica


Oh... and I'm still freaking out.

[colby]

I think for a half, I'd wear gloves. Anything shorter it's not worth it. The comfort and safety factor with the gloves is nice. The snot rocket factor is a bonus. It's really only a couple of extra seconds in transition for the gloves compared to everything else.

You'll make it. With time to spare. :)

[salsabike]

How DID the Cervelo feel on the hills?

[Veronica]

The Cervelo is SO fast! It climbs well and it holds it speed. It's like the bike just wants to go fast. I was worried I would not have the leg strength for a compact double, but it's been all right, even on some 18% grades. And it has not bothered my knees. My smallest gear on it is a 34 - 25 which is substantially taller than the 33 - 34 on my Legolas. But I think two years of strength training has really paid off.

The ride I did today is one I do often. It has a downhill section into a tight right hand corner that on either of my Rivs I would not brake on. But the Cervelo accelerates so quickly on the downhills, that I really have to watch my speed.

One I thing I do really notice is how smooth it feels on chip seal. One end of this road has got just the nastiest chip seal and on my Rivs I could really feel it. On the Cervelo when the pavement changes back to the good stuff, I barely notice it.

It's got Sram Force for shifting. Since I have bar end shifters on my other two bikes I really didn't care what it had, as long as it worked. :D It didn't take too long to get use to it. But I still find myself reaching for those bar ends.

I've got 149 miles on the Cervelo now. Most of them hilly or downright mountainous. I am really happy with it. When I first got it, I thought I could feel cross winds more - like the wind was tossing me around a bit. But the more miles I get on it, the less I'm noticing that.

Thom is still earning "points" for surprising me with it. Of course "points" aren't redeemable for anything and have no cash value. :D

Veronica

[snapdragen]

Thom is still earning "points" for surprising me with it. Of course "points" aren't redeemable for anything and have no cash value. :D

Veronica

Aww, bake the poor guy some cookies. :D

[salsabike]

The Cervelo is SO fast! It climbs well and it holds it speed. It's like the bike just wants to go fast. I was worried I would not have the leg strength for a compact double, but it's been all right, even on some 18% grades. And it has not bothered my knees. My smallest gear on it is a 34 - 25 which is substantially taller than the 33 - 34 on my Legolas. But I think two years of strength training has really paid off.

The ride I did today is one I do often. It has a downhill section into a tight right hand corner that on either of my Rivs I would not brake on. But the Cervelo accelerates so quickly on the downhills, that I really have to watch my speed.

One I thing I do really notice is how smooth it feels on chip seal. One end of this road has got just the nastiest chip seal and on my Rivs I could really feel it. On the Cervelo when the pavement changes back to the good stuff, I barely notice it.

It's got Sram Force for shifting. Since I have bar end shifters on my other two bikes I really didn't care what it had, as long as it worked. :D It didn't take too long to get use to it. But I still find myself reaching for those bar ends.

I've got 149 miles on the Cervelo now. Most of them hilly or downright mountainous. I am really happy with it. When I first got it, I thought I could feel cross winds more - like the wind was tossing me around a bit. But the more miles I get on it, the less I'm noticing that.

Thom is still earning "points" for surprising me with it. Of course "points" aren't redeemable for anything and have no cash value. :D

Veronica

Oh, EXCELLENT!

[Veronica]

Aww, bake the poor guy some cookies. :D

Funny! I make the cookies just for hm now. Mostly... I'll eat some every now and then... especially the day I make them.


Veronica

[Veronica]

Last session with my trainer today before my race on Sunday. It's the first time she has had me do unassisted dips.

http://www.etricep.com/images/dip2.jpg

They are hard but doable. :p

I'm a little worried about the weather on Sunday. There's a chance of rain and it's going to be colder than I really like.

I've got Open House tomorrow night, so I'm a bit stressed this week.

Veronica

[Pika]

unassited dips and pull-ups!! way to go! Those two exercises are in my long term goals- nice to see it is possible for women to do them.
Good luck on Sunday- I am sure you will do great!!
( hopefully the weather will hold out)

[Susan Otcenas]

Last session with my trainer today before my race on Sunday. It's the first time she has had me do unassisted dips.

http://www.etricep.com/images/dip2.jpg



Huh. Somehow I pictured you looking differently. ;)

I envy you your upper body strength. Actually, envy is not the right word. Rather, I admire the time and dedication you've put into attaining that strength and fitness. May I ask how costly it's been for you to have a personal trainer? I'd love to do it, but I know it's a huge investment. Don't feel obligated to divulge anything you don't want to. I'm just curious.

[Veronica]

Each hour session is $50. And it's one and one.

It's cheaper per hour than Thom's piano lessons. :p

But I don't have a triathlon coach. I've been figuring out my own workouts and using a plan from online. Sometimes I wonder if a coach would help me become a better runner. But I'm not ready to make that commitment yet. I know I should do intervals, but I don't want to... yet.

I really like how she challenges me. There are a lot of things I would NEVER have attempted on my own. But I think it's important to find someone who really knows their stuff. What she does with me is totally different from what she does with her other clients. And it never gets easier.

Well, Monday's leg session was easier than normal. :D But that was an aberration for this week.

Veronica

[Veronica]

I am going to be such a fashion DON'T on Sunday. :D

The forecast is for a low of 39 and a high of 62 with a 30% chance of rain.

I am going to wear the DeSoto tri knickers with a Zoot top as my base layer. I have a sleeveless wetsuit, the water temp two weeks ago was 66. :eek: I think I'm going to be cold on the swim. Hopefully I'll warm up a bit.

I'm planning on throwing on my long sleeve Ground Effect wool jersey and a cycling cap under my helmet before the bike start. The bike portion does start with a pretty intense 6 mile 1,000 foot climb, but at 7:15 I'm expecting it to still be pretty cold. The wool jersey has a super long zipper so if I'm overheating I'll have some hope of ventilation. It also has a wind blocker front which I think will be good for the downhills.

I think I'm going to stage two different shirts, a short sleeve and a long sleeve at T2. I know I will probably not want to run in that wool jersey.

It has never been this cold this late in May. Okay, maybe it has, but typically we're seeing days in the 80s by now. I do so much better when it's hot. I really, really, really hate being cold.

It should make for a pleasant run though. :p

Veronica

[jobob]

But I still find myself reaching for those bar ends.

I hear ya. :cool:

[Veronica]

I hear ya. :cool:


That's funny! The other day I took LT out instead of Fabio (the Cervelo) and I kept trying to shift the way I do on the Cervelo. Wat do you mean I can't shift when I'm in the drops?! :D

It's funny how quickly you can use to something different.


Veronica

[jobob]

Yep. I have Dusty (my Riv) set up on my trainer and it feels weird to have to reach down to shift.

On the other hand, there are still moments when I reflexively reach down to shift on the Lynskey. Old habits die hard.

[salsabike]

Veronica---have fun on Sunday! Truly.

[GLC1968]

I am going to be such a fashion DON'T on Sunday. :D

The forecast is for a low of 39 and a high of 62 with a 30% chance of rain.

I am going to wear the DeSoto tri knickers with a Zoot top as my base layer. I have a sleeveless wetsuit, the water temp two weeks ago was 66. :eek: I think I'm going to be cold on the swim. Hopefully I'll warm up a bit.

I'm planning on throwing on my long sleeve Ground Effect wool jersey and a cycling cap under my helmet before the bike start. The bike portion does start with a pretty intense 6 mile 1,000 foot climb, but at 7:15 I'm expecting it to still be pretty cold. The wool jersey has a super long zipper so if I'm overheating I'll have some hope of ventilation. It also has a wind blocker front which I think will be good for the downhills.

I think I'm going to stage two different shirts, a short sleeve and a long sleeve at T2. I know I will probably not want to run in that wool jersey.

It has never been this cold this late in May. Okay, maybe it has, but typically we're seeing days in the 80s by now. I do so much better when it's hot. I really, really, really hate being cold.

It should make for a pleasant run though. :p

Veronica

V -

Something to keep in mind - those DeSoto capris are FREEZING when wet. I wore them for my tri a few weeks ago and the evaporative effect was soooo bad that I was really wishing I'd just gone with shorts. They hold more water than plain skin (obviously) and then as they dry, they really freeze the thighs. My legs were tight and uncomfortable because my quads were ice cold (even when my upper body was plenty warm), long into the bike. My quads are NEVER cold under normal conditions. If it's going to be that chilly, you might want to consider shorts as a warmer option! :eek:

I have set mine aside to only be used for HOT weather.

Oh yeah, and kick some rear on Sunday! :D

[jobob]

Have a great swim/ride/run! I'll lift a glass of wine in your honour. :cool:

[colby]

I am going to be such a fashion DON'T on Sunday. :D

Hey, it's not a fashion show. ;) Just be awesome. :)

[jobob]

Just be awesome. :)

Indeed!

[spindizzy]

Have a great race V!!

[maillotpois]

Good luck!!!

[aka_kim]

Have a great race!!!

[Veronica]

Something to keep in mind - those DeSoto capris are FREEZING when wet. I wore them for my tri a few weeks ago and the evaporative effect was soooo bad that I was really wishing I'd just gone with shorts.

Thanks for telling me about this. I've decided to go with my shorts instead and I'll pull on some wool tights after the swim.

Veronica

[Bliss]

Hi Veronica!

Thanks for your kind reply to my pm, and my apologies for not responding earlier. I've been rethinking about buying a new bike with a racing geometry as a novice after thinking about what you said. I might be a little too excited and ambitious for my own good to buy a race bike:) I'm in a pretty good shape as I workout quite a bit, but I do have an old knee injury from skiing...and also live in a hilly area. I've been looking for a used less aggressive triple or compact (along the lines of Specialized Ruby, Trek Madone, Orbea, etc.), but it has not been easy to find a small bike, in a good condition, and at the right price. And the competition on Ebay and Craigslist is fierce! It's a frustrating experience, but I'm glad I decided to take my time as I'm learning a lot through the process. Hopefully, I will find a bike that's right for me soon! Thanks again for your thoughts on the Cervelo, Veronica. I hope you had an awesome Tri!!!!!

:)

[jobob]

(tap tap tap) Hi, is this thing on?

How'd it go V?

[Veronica]

I think this HIM was harder than any of the double centuries I did. But I finished!

I'll have a full post on our blog later.

Veronica

[kacie tri-ing]

Can't wait to hear it! Congrats!:D

[colby]

Hooray!! Congrats! :D Looking forward to the report.

[GLC1968]

Yay, congratulations, V! Can't wait to read more! :)

[maillotpois]

Well done!

[Veronica]

The results are posted. I wasn't quite DFL in my age group - next to last and 234 out of 243 overall.

Considering that I wanted to DNS after the mandatory swim warm up, I'm happy with that.

Veronica

[jobob]

Good job V!

[salsabike]

The results are posted. I wasn't quite DFL in my age group - next to last and 233 out of 242 overall.

Considering that I wanted to DNS after the mandatory swim warm up, I'm happy with that.

Veronica

You should be---it takes major guts to do something like that.

[Veronica]

When I started doing triathlons in 2008 I came across this race. With a name like that, I immediately knew I would have to do it. In late 2009, I decided this would be the year.

They really were not kidding when they named this race as it is extremely tough. I think it was harder than any of the double centuries I did.

Swim: Usually the swim is my best event and I finish in the top third for my age group. But I had a horrible swim for this race. The air temperature was 39 degrees; the water temp was 64 degrees. Historically, both the air and the water have been much warmer at this time of year. I have a sleeveless wetsuit and I have been picking races that I thought would be warm enough for that. But we have had a cold spring. During the mandatory warm up period, I was freezing. I considered just getting out of the water right then. But quitting without even trying just doesn’t sit well with me. The gun went off and I took off with about 100 other swimmers. There was the usual jockeying and what not. I tend to try to stay away from others and not get caught up in the race, so I don’t get kicked or hit too much. But I was cold and right off my chest starting feeling really tight. My wetsuit felt incredibly constrictive and I just wanted out. I forced myself to stay calm and keep swimming. I couldn’t really see the bright orange buoys because of the fog coming off the water, so I just tried to follow along with the other swimmers, hoping they were going in the right direction. It took me about 750 meters to finally feel okay in the water, although my lower back was bothering me. As we started the second lap, the sun had come up and that made sighting difficult because the sun was right in my face on the way out. I ended up with a 40 minute swim for the 1.2 miles. I am capable of doing that in 35 minutes.

Bike: I knew the bike would be tough with about 6,000 feet of climbing in the 56 miles. I was cold when I came out of the water and we had a long run up to the transition area, which I walked. My transition time was really long. There were no wet suit pullers and I had a hard time with one leg of my suit. I dried myself off more than normal before I put on my wool jersey. I was looking at what the other racers had opted to wear for the bike portion and decided to not pull on my wool tights. This was a good call because my legs never felt super cold. Again, I just considered ending it right there. I was cold, I knew the bike route was wicked hard and it just didn’t seem like it was going to be fun. I know this sounds odd, but really I do this because it’s fun – usually. My transition took almost seven minutes between walking up and all the futzing around I did.

It took about ten miles for me to feel half way decent on the bike. There is a long climb up out of the lake and it didn’t feel good at all. My lower back was really beginning to hurt. When we pre-rode the course I had stayed in the drops for much of the ride with no problem. But I couldn’t do that on race day, until about mile 25. I think maybe the cold caused my muscles to just seize up. This ride is basically a lollipop with a very long stick. The out bound portion is mainly tilted up and into a headwind. We had ridden this twice so I knew what to expect. The lollipop was a circle with a lovely, twisty descent about a mile and a half long, followed by a climb back to the stick. I really had fun on the lollipop. The descent was awesome, twisty, but nice pavement, no traffic. I caught up to the guy in front of me. He left me in the dust when we started climbing again… The climb was fun too, probably a 5 – 7 percent average grade. By this time the day had warmed up nicely and the climb was shaded just the right amount. I didn’t get too cold or too hot. I was listening to the birds and the nearby river, thinking, “What a pleasant day for a bike ride.”

The return to Auburn was generally good – except for this cruel out and back portion along the highway at about mile 40. We had to ride out about two and a half miles, turn around and go back in order to get the mileage for a Half Ironman. This road had what I think of as kerchunk pavement because that’s the sound your bike makes as it rolls over cracks every 15 – 20 feet. In addition, it was basically up and into a headwind on the way out. CRUEL, just plain cruel. Once I turned around, it was great fun. :rolleyes:

I was long enough on the bike that the traffic enforcement for the two lights into Auburn was no longer there and I ended up stopping at both lights. As I went through the ‘burbs to T2 at Railhead Park I saw a fox. That was pretty cool. I was feeling pretty fried when I got to T2 and again thought, “Why?” The bike had taken twenty-five minutes longer than I had expected and I finished it in 4:40.

Run: I again walked through the transition area, changed my shoes, took off my jersey, grabbed my gels and ate one as I walked towards the timing mat. This transition was a little too long as well at 5 minutes. The run course has a short little hill to get up to a flat trail along the canal. Thom was waiting for me at the top of this hill with spray on sunscreen. This was good and I ended up with no burn anywhere for a change. The canal trail was shaded but with lots of rocks and roots and pretty much single track. I walked some, ran some, mostly walked. Then there was a long, slight downhill on asphalt, which I had hoped to be able to run. But on the first lap, the muscle on my left shin was really tight and hurt like a bear every time I ran. This asphalt section then turned right for an out and back run that was kind of bowl shaped and with a steeper grade. The lap finished with more uphill back to the park.

My second lap I was feeling better and ran more of the canal trail and downhill portions. I still walked most of the uphill stuff. By my third lap the course was pretty empty. I started running on the canal trail and nearly bit the dust when I tripped over something. I walked a little bit after that, then started to run again and promptly twisted my ankle. It didn’t hurt, but I decided that was enough running on the canal trail. I knew I was really close to doing what I wanted to on the run, but I figured it was better to not get hurt. I ended up finishing the run in 3:01.

Thom asked me in the car why I do this since it doesn’t seem like fun. And he’s right, it’s not exactly fun. But the sense of accomplishment is huge. I would like to have a little more fun in my next race, instead of being grimly determined to just finish. I am taking this week easy and getting back into my training cycle next Monday. I haven’t set any goals for Barb’s Race yet, other than hoping to shave some time off how I did last year. I’ve got ten weeks to get in better shape and work out some of the kinks from this race.

I'll have pictures later.

Veronica

[colby]

Wow, V, you're tough. :D Way to hang in there and finish. 3 laps of the same running course sounds like torture when you are ready to be done!

Too bad about the water temperature. I'm not sure it's worth the $ to own a fullsuit for that "once in a while" race that you need it - like you said, you generally try to avoid them. Maybe a neoprene cap would have helped keep some of the warmth in? Maybe these arm-parts, like arm warmers - they would leave a gap, but maybe keep in some of the warmth, too?: http://www.trisports.com/quintana-roo-wetsuit-speedsleeves.html. Having said that, when I wore my sleeveless at 56 degrees or whatever freaking cold temperature I wore it at, I felt like my armpits were just shedding body heat. I guess it's hard to say where the insulating factor would have come from best.

Bottom line, only 241 other people finished (presuming they all did), which puts you in pretty limited company. Congratulations! :D

[Veronica]

http://www.tandemhearts.com/coppermine/albums/WTT-2010/WTT-7.jpg

I'm missing about the first 3.75 miles of the bike and about 400 feet of climbing. The darker portion is the run course profile.

http://www.tandemhearts.com/coppermine/albums/WTT-2010/WTT-4.jpg

Just a little fog coming off the water.

http://www.tandemhearts.com/coppermine/albums/WTT-2010/WTT-5.jpg

Heading in to T2.

http://www.tandemhearts.com/coppermine/albums/WTT-2010/WTT-6.jpg

The start of the run.

There are a few more photos here (http://www.tandemhearts.com/coppermine/thumbnails.php?album=99).


Veronica

[roadie gal]

That is one brutal course! Congrats on hanging in there and doing it!

[Susan Otcenas]

That photo of the fog coming off the water is incredible.

Kinda like you, V. I'm so impressed with your perseverence!!

[GLC1968]

Wow, V...what a story! I'm very impressed with your determination (as usual!). Great job.

And gorgeous photos! Can you ship Thom up here in September to take photos of me at my Oly? ;)

[Veronica]

He took those with our tiny point and shoot. He volunteered at T1 so we could park at the start, very limited parking down there and he didn't want to fuss with his good camera and lenses. It always amazes me what great shots he gets. Just remember we only keep the good ones though. He took oodles more shots that just didn't make the cut.

Veronica

[GLC1968]

He took those with our tiny point and shoot. He volunteered at T1 so we could park at the start, very limited parking down there and he didn't want to fuss with his good camera and lenses. It always amazes me what great shots he gets. Just remember we only keep the good ones though. He took oodles more shots that just didn't make the cut.

Veronica


Evidence that taking good photos is only partially about having good equipment. It's also having the eye. Thom clearly has it.

I'll have to make sure that my husband knows how to use the rapid fire setting on our cameras and just go nuts. Maybe we'll get lucky! :p

[rocknrollgirl]

Congrats, that sounds really hard. Good job sticking it out.

[katluvr]

V, awesome, truly amazing. You are a tough cookie!
K

[Veronica]

My swim pictures crack me up. To me, it's obvious I'm struggling with my wetsuit.

http://www.photocrazy.com/perl/view.pl?ev=930&sd=2010-05-23&st=07:18:10&lfn=P100523071810420a3.jpg&d=f&nts=0303&bibno=

Start with the lower right photo and go on to the next page. Maybe I was dancing? :p

Veronica

[Veronica]

My overuse injury from 2007 has returned. I'd like to blame it on my body just being genetically wrong - hammer toes and bunions, hugely overpronated...

But really, it's my lack of training. It was the same thing in 2007. Sure I can do a double century when my longest ride in the last 3 months was fifty miles...

I do mental toughness during the event very well. In the months leading up to it... not so much. Being incredibly introspective, too much so sometimes, I wonder, "What's the deal?"

I know I can blame some of it on not wanting to train in the wind, rain and cold. That stuff I can make myself suck up and just do. I've got the clothes and really it's not so bad once you're out doing it.

But how many days have I come home just mentally and emotionally drained from work? Why do I let the kids who just want to be lumps get to me so much? How many days did I just go home and sleep because I was worn out from the frustration. Even now as I look around my room at the kids who should be silently reading and aren't, I wonder why do I care so much. Why do I get so emotionally invested that I lose sight of what I want to do, what my personal priorities are?

I wonder how the other teachers who training for even bigger races stay focused?

The mental toughness I need to cultivate is to not get so involved, to not carry that frustration around with me all day, to not let it sap all the life out of me.

Okay, back to work.

Veronica

[rocknrollgirl]

Hey V,
I have been teaching HS for 22 years, and I used to be in the same exact boat. Then about 6 years ago, I got very ill and required emergency surgery about 1 month prior to the AP Bio exam. I was completely freaked out and rushed to try and get back to school. In the end, the kids that were destined to do well did well, and the slackers...well they did not.

I learned from this experience, that my students need to be actively engaged in their education too. I still give them 110% while I am in the building, from
6:30 am to 3pm, but I carry less of their "stuff" home with me. That is not to say that I do not have days where I am in tears after a parent phone call, or frustrated beyond belief. I have just gotten better at compartmentalizing.

Now I leave and go train at the end of the day and vent it out that way.

I am not sure how long you have been teaching, but it may get better. The weird thing is, as I let go, I think I am actually more compassionate and caring than I was before. Old age I guess.

[Veronica]

Thanks RnR! I've been teaching 19 years.

Veronica

[maillotpois]

Just speaking here as a mom first and as your friend second: thank you for caring enough to internalize your worries and concerns about your class BUT you can't take care of your class if you don't first and foremost take care of yourself and listen to your needs and your limits. So worry about you first and them second.

[rocknrollgirl]

Thanks RnR! I've been teaching 19 years.

Veronica

I can tell from your posts that you teach younger students, I am sure that makes it harder to separate yourself from them. They are lucky to have you, but you do need to save some time to refill your cup.

Just like on an airplane, put your own mask on first and THEN help those around you.:D

[Veronica]

I've been taking it pretty easy since May 23, trying to let my muscles and ligaments around my right knee heal up again.

We had planned on doing a hard 72 mile ride this past Sunday - the Mendocino Monster. The ride started with a 2,000 foot climb with a four mile section of ten percent. My right leg just couldn't handle it. We got to the top of the first climb, looked at the rest of the route profile and turned around and went back down. I'm glad we did because even riding the flat section back to the starting point hurt.

We did have a lovely weekend in Ukiah, however, with dinner at a nice restaurant. And it is beautiful country up there. We're going to put it on our calendar again for next year.

Yesterday's training session with Shawna was pretty tough. Upper body always hurts so much. The really killer set was the first one. First I did chest press, then shoulder press then. That wasn't so bad. It was the push ups. I only had to do three - but in between each one I had to hold myself off the floor, about an inch, for twenty seconds and then press up. It's amazing how long twenty seconds is! And that press up - OH BOY!!!!

I've been busy planning out our trip the the North Rim of the Grand Canyon - menu planning mostly. In our household, camping does not mean roughing it. We're going to have Bananas Foster French Toast, Rum Baked Peaches, Maple Caramel Baked Apples, Bourbon Glazed Chicken...

We're taking a shower, a PET toilet and a frig. We even bought a new tent - one you can stand up in it. Definitely not roughing it. :D

I'm hoping the time I've taken off has been enough so that I can ride and run the Rainbow Rim Trail. As long as there are no ten percent grades I think I'll be okay. I'm taking my yoga mat too.

Veronica

[bmccasland]

I've been busy planning out our trip the the North Rim of the Grand Canyon - menu planning mostly. In our household, camping does not mean roughing it. We're going to have Bananas Foster French Toast, Rum Baked Peaches, Maple Caramel Baked Apples, Bourbon Glazed Chicken...

Veronica

Hey V - the cabins weren't available at the North Rim? Granted it's been many many moons since I've stayed there. But it was nice to come back to real beds, and indoor plumbing after a day of hiking around. Your menu sounds really good, dutch oven cooking?

Enjoy your trip!

[Veronica]

We're camping outside the park in the National Forest. We're hoping to go days without seeing anyone.

Veronica

[Veronica]

I signed up for a Sprint Tri midway between my two Half Ironmen so that I could race and not suffer. :p This race was perfect for that.

The Trek Tri series is for women only. It is a great way to get started in triathlon, with a very supportive atmosphere. This race had advertised distances of 1/2 mile swim, 11 mile bike ride and 3.1 mile run. My main goal for the race was to go and just have some fun. My secondary goal was to kick butt on the bike portion and not really worry about how that would affect my run. I think I achieved both goals.

The Swim:
Not surprisingly, I have not swum at all since the Auburn Tri on May 23. My plan was to swim this race at a comfortable pace and get out of the water ready to rock the bike. I brought my wetsuit but decided the water was plenty warm enough to not bother with it. At only 1/2 mile swim I'm not convinced that I'll get any time benefit from the wet suit, considering how long it takes me to get it off. :rolleyes: Somewhere along the way I did manage to pick up some pond life when I found myself swimming with a bit of freshwater kelp or something strung over my right shoulder. Alas, it disappeared before I got out of the water, so no pictures. I finished the swim in 17:10, not a blistering pace - more like a brisk warm up.

Results: AG 13/50, Overall 66/268

The Bike:
Yeah, I rocked the bike! I'm really happy with my bike split time and how I felt overall. I was pushing it, but nowhere near my red zone. I think I could have ridden at this level of effort for quite a while longer. That's good because Barb's Race is 56 miles long and I want to take 20 - 25 minutes off my bike time from last year. That will give me an average pace of about 18 mph. I'll be ecstatic if I can do that! It will be a stretch but given my performance today, not out of the realm of possibility. Usually I get passed by a few riders, but not today. Not one person passed me on the bike. I'm thrilled to see that all my hard work in the gym is paying off. My bike time was 32:03

Results: AG 12/50, Overall 55/268

The Run:
This is my Achilles Heel - figuratively. For the record, my heels do not hurt. Running is just so hard for me. I enjoy it when it's going well, but it's like playing the lottery. I never know when I head out to train if it's going to be good or torture; if I'm going to win or lose. Although my results are somewhat better than the lottery's. The soft tissue injury to my upper right leg comes and goes and can be pretty painful. Icing it and lots of stretching generally make it better. Still, I don't like having excuses. And to be honest, the desire to get better at the run is what keeps me going to the races. It irritates me that the run is so far below what I'm capable of in the other two parts. Well I don't know that I will ever be as good a runner as I am a swimmer and biker, I want them closer. This desire is really just a wish. I have not made it a true goal and actually put forth the needed effort to get there. That annoys me. Nothing is worse than a whiner, with a bunch of excuses, who wishes they could do ... whatever. :D Less whining and more running is definitely called for. Run time was 37:42.

Results: AG 36/50, Overall: 202/268

Final Placement: AG 27/50 Overall 124/268

This was a really well put together race. I love racing at Shadowcliffs; it's close to home and is a pretty little park in the middle of suburbia.

Pictures can be seen here. (http://www.tandemhearts.com/coppermine/thumbnails.php?album=101)

Veronica

[colby]

Nice job, Veronica. I did the Trek triathlon in Seattle last year and really enjoyed it also. Womens only triathlons always make me feel bad for running people over in the swim, though. ;)

I share some empathy for your running woes, I basically end up the same way. I'm hoping to see some improvement this year. Conditions often get the better of me on the run in ways they never do on the swim or bike.

[salsabike]

Another race report I really liked reading. I like analytical race reports, like learning from them. Would love to have that kind of bike strength, and nice to just have fun, isn't it? How long till Barb's Race?

[Veronica]

Barb's race is July 31 - so about four more weeks. :eek:

Veronica

[kacie tri-ing]

Nice work. You are a killer swimmer. I would love to not have to swim for a month and come out on top like you do!

Way to go! 4 weeks!!!!!!!!!!!

[salsabike]

Barb's race is July 31 - so about four more weeks. :eek:

Veronica

How much are you running, now that school's out?

[Veronica]

How much are you running, now that school's out?


Not much. For four weeks after WTH my right quad was too painful to run on. I couldn't really ride either - had to bag a planned hilly metric and a mountain bike ride.

Last week was the first week I could run w/o any pain in the muscle. It's like I have a giant charley horse. Stretching, icing and rolling it help.

I just got back from 2.25 miles. It's already 90 degrees here, at 8:40. I'll do what I can with what I have.

Oh... and apple pie for breakfast, before you run - not a good choice. :rolleyes: It sat like a rock.

Veronica

[salsabike]

Not much. For four weeks after WTH my right quad was too painful to run on. I couldn't really ride either - had to bag a planned hilly metric and a mountain bike ride.

Last week was the first week I could run w/o any pain in the muscle. It's like I have a giant charley horse. Stretching, icing and rolling it help.

I just got back from 2.25 miles. It's already 90 degrees here, at 8:40. I'll do what I can with what I have.

Oh... and apple pie for breakfast, before you run - not a good choice. :rolleyes: It sat like a rock.

Veronica

Agh. 90 degrees at 8:40. I would have a hard time with that.

I consider running a perpetual work in progress...small increments of improvement, I love!

Will this be the 3rd Barb's Race for you?

[GLC1968]

Great job V! I also wish I had your swim skill. I'm determined to get it eventually....but it'll be years, of course!


Your comment about apple pie brought to mind my first tri. I downed an apple flavored hammer gel right before the swim and proceeded to burp it up the whole time I was in the water! Ick! I don't think I'll ever eat that flavor again.

[Veronica]

Will this be the 3rd Barb's Race for you?
Yep! I'd like to do it in under 7 hours this year. Not sure where I'll get the ten minutes from, probably the bike. (Last year was 7:09:37.) It is a really nice, well run event. They give you a very nice tech t shirt too with women's sizing. :D

The tank top from the Trek Tri was also very nice. Women's tris do seem to have nicer t shirts.

Veronica

[Veronica]

Great job V! I also wish I had your swim skill. I'm determined to get it eventually....but it'll be years, of course!


Thanks guys! I have to remind myself that I have been swimming probably for forty years, certainly for 35. I've been biking for twenty years and I've been running for two. There's a reason I suck at running. :D I figure by the time I'm 70 I'll be winning my age group.

40 - 44 is a hard group to be in. I'm looking forward to next year when I'll be moving up to 45 - 49. I'll be 44 when I'm racing in 2011 because it's based on calendar year and I'm a December baby. :D Yeah, that will give me an advantage, I'm sure of it. :rolleyes:

Veronica

[Crankin]

I wish I didn't have a horrible fear of drowning, because I would like to do a tri. I mean, I can swim, but mostly easy breast stroke. I really don't like not being in water above my head, plus the fact I can't put my face in the water with my contacts. I have never found a pair of goggles that didn't leak or give me claustrophobia.
I admire everyone who has been posting their race reports. Keep up the good work!

[Veronica]

Just had an awesome run! It wasn't far - 4.6 miles or especially fast - but it was hilly. And it felt good. It's been a while since I've done a run that just felt good. I made it up every hill and kept going. :D It was fantastic!

Veronica

[Veronica]

I did an 8 mile run today. I was hoping to get in ten miles in two hours, but 8 miles in 1:43 is not bad. It's pathetically slow, but pain free so, I'll take it. :)

The first 6.3 miles were pretty good. My self talk has been really good lately. Last week's awesome run had really good self talk. Things like at the top of the 1/4 mile, 12% grade hill, "You don't need to stop, you're getting plenty of air!" as I crested the hill gasping, but continuing to run. At one point I was actually thinking, " I am a running bad a$$." Not really... but it made me keep running.

Today's notable self comment as my brain was asking for a breather. "What's tired? Nothing - then no, you can't stop." About the 5th time I had that conversation my body answered, "Well, the legs are kind of tired, you really need to eat that gel and you have to go to the bathroom." Fine, we'll stop at the park. That was at mile 6.3.

It's always hard for me to get moving again. Right after the park, I have a little climb and I managed to run up that. But then fizzled out and drank the last of my water. I really should have refilled my flask at the park, but didn't. I figured I could refill at the little park that's only 1/2 of a mile away. I seldom stop there, because there is no bathroom and you can imagine my dismay when I discovered that the city has cemented over the water fountain there.

That was enough to convince to turn for home instead of doing another half lap to get to 10 miles. It was 80 degrees out when I took off at 7:30 AM and I really didn't fancy doing two miles knowing that I was thirsty. My shirt was totally soaked and not because I had been dumping water on myself. I lost 4 pounds on the run and that was after drinking a bottle full of water when I got home. I sweat like a pig, so it's not surprising.

Considering that just two weeks ago I was turning for home after two miles, I am reasonably happy with my progress. I just need to keep my right leg healthy for two more weeks.

I'm starting to consider my goals for Barb's Race. I'd really like to finish in under 7 hours this year. Last year was 7:09. I'm not going to be able to take much off the swim as last year was a 37:04. Last year I averaged just under 16 mph on the bike. If I can bring that up to 17 mph, that will give me the time I need, since at this point, I don't think much will come off the run.

Maybe I'll surprise myself. I've been reading Lori-Ann Muenzer's book, One Gear No Breaks. I think that is where all my really good self talk is coming from. She really believed in herself and her ability to win a gold medal. I just gotta believe too... Oh and put in bucket loads of work I suppose. :rolleyes:

Veronica

[roadie gal]

Good luck with the race! I'm glad your run was pain free yesterday.

[Veronica]

Aarghhh... I've developed salivary stones - AGAIN! So, I'm not sleeping well at night because apparently my salivary glands work overtime in the night, causing my gland and face to swell and I wake up because it hurts so darn much.


It's not like I'd acquire much more fitness in the next 11 days anyway. :rolleyes:

Veronica